Starting Strength Results and ?'s

These are my results from roughly 11 weeks on the program. I have reset each exercise twice and I'm begin to begin a 5x5 routine in 12 days. (as soon as I get back from the beach for spring break, hellll yeahh. haha). Anyways, I probably wasn't the best candidate for the program because I have been lifting about four years now but it was great. It taught me amazing form and I was very pleased with the results. Check the numbers, let me know what you think and it would be greatly appreciated if you would answer questions below about future programming. Sorry this post is kind of sporadic and unorganized I'm tired as hell.

I did this program without a belt, but I just got a belt and am considering using it during my journey through 5x5 for back injury prevention, good idea? will it prevent core strength development? if i do use it how/when should I use it? ( i.e. deadlift and squat? only on final worksets?)

I am getting my 5x5 info from wildtim's madcow 5x5 post (wont let me post links) and it doesn't say anything about accessory exercises, all it shows is the compound lifts. What kind of accessory work should I be doing and when?

It also doesn't mention cardio... how much and when? ( I run alot in lacrosse already so as of now I typically limit outside running to 30 min twice a week)

Is 10 days off between now and then too much? should I do something in between?

What should I do on offdays? (Tuesday, Thursday, Saturday, Sunday)

I'm sure ill have more questions but just cant think of them right now.

He stated that he reset every lift twice already, so if that is to be taken as a completely accurate statement then deadlifts are not behind simply because their programmed progression is lagging behind.

OP, I also wonder about your press. Benching 225 but only pressing 120?

Perhaps you are not squatting deep enough and came into the program with a much better bench than the other lifts. That wouldn't be an unusual set of circumstances at all.

Last edited by Farley1324; 03-09-2010 at 09:21 AM.

Motivation is what gets you started. Habit is what keeps you going.

A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks.—Thomas Jefferson

You don't need a special place to do them, and bumper plates aren't 100% necessary. (Just catch the weight rather then dropping it). Just use the bar for the deadlift/squat/bench and do them.

As for your progress, 11 weeks on a program isn't much. Most people can use Rippetoes for a long time. Technically IMO you should have started the program as a "beginner" (even though you've lifted for 4 years).

You don't need a special place to do them, and bumper plates aren't 100% necessary. (Just catch the weight rather then dropping it). Just use the bar for the deadlift/squat/bench and do them.

As for your progress, 11 weeks on a program isn't much. Most people can use Rippetoes for a long time. Technically IMO you should have started the program as a "beginner" (even though you've lifted for 4 years).

Perhaps I'm remembering something wrong but I think you are a "beginner" till you are squatting like 2x your bodyweight for 5 reps or if you've plateaued and can't work through it.

FYI: The power cleans are 5x3.

And it's not possible to nail down specific weights/BW ratios on the lifts. There will be some individual variance.

As far as SS goes you are a novice and will probably get better/faster progress as long as you are able to keep adding weight to the bar each time, even if you are microloading the presses and cleans 2.5 lbs at a time. This assumes proper nutrition and rest plus a couple resets/dealoads

Motivation is what gets you started. Habit is what keeps you going.

A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks.—Thomas Jefferson

Power cleans are superb and will benefit several of the other exercises.

If your overhead press increased slowly, a lot of people are just going to tell you to eat more. I'm one of those people. You may also be to the point its time to start micro-loading, 1lb jumps on overhead press are no laughing matter over the course of several months.

And it's not possible to nail down specific weights/BW ratios on the lifts. There will be some individual variance.

As far as SS goes you are a novice and will probably get better/faster progress as long as you are able to keep adding weight to the bar each time, even if you are microloading the presses and cleans 2.5 lbs at a time. This assumes proper nutrition and rest plus a couple resets/dealoads

So continue with SS for longer but just microload right? And if so do I follow the base novice program or can I continue with the assistance stuff I was doing at the end of the program?

Once again the advice is greatly appreciated.

Originally Posted by nkh

That does suck.

Power cleans are superb and will benefit several of the other exercises.

If your overhead press increased slowly, a lot of people are just going to tell you to eat more. I'm one of those people. You may also be to the point its time to start micro-loading, 1lb jumps on overhead press are no laughing matter over the course of several months.

So continue with SS for longer but just microload right? And if so do I follow the base novice program or can I continue with the assistance stuff I was doing at the end of the program?

I would stay on SS for as long as you can make progress, even if it means 2.5 pounds at a time on the smaller excercises, 5 lbs on squats and 5-10 pounds on deadlift.

The assistance stuff should be okay at this point provided that it does not impede your progress on the main lifts. However, I would drop the tricep isolation altogether. The tris are already worked every training day between the bench and press plus you have the dips hitting them again on bench day.

Motivation is what gets you started. Habit is what keeps you going.

A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks.—Thomas Jefferson

I know everyone is different due to variations in body structure, but considering my 5RM for bench is 225, about what weight SHOULD my overhead press be? how about my row?

Also should I wear my belt when I row?

Where can I get micro-weights?

Thanks.

Well, when I ran SS a couple years ago and my bench peaked at 225 3x5 my press was 140 3x5.

I went into the program, as many people do, with bench press as my most experienced excecise...by far and away.

I made my microweights. I really wish I could find the link I used to have on exactly how to do it. I used links of chain from Home Depot and carabiners (sp?). You can add 1.25, 2.5 or 3.25 pounds by adding one, two or three pairs. Cost was <$18. This is what one looks like:

Last edited by Farley1324; 03-10-2010 at 02:55 PM.

Motivation is what gets you started. Habit is what keeps you going.

A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks.—Thomas Jefferson

A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks.—Thomas Jefferson

obviously after a certain amount of time you start seeing little or no progress in your lifts. at that point do you guys switch up the program for something completly different and come back to SS or...?

My lifts are weak at the moment but im seeing steady progress, I just want to know if I should be worried about not being able to microload at any point or whatnot.

obviously after a certain amount of time you start seeing little or no progress in your lifts. at that point do you guys switch up the program for something completly different and come back to SS or...?

My lifts are weak at the moment but im seeing steady progress, I just want to know if I should be worried about not being able to microload at any point or whatnot.

You microload and you reset.

If you do everything right you will eventually stall out and have to move on to an intermediate program. But you should be squatting three plates and pulling four by then...or thereabouts

Motivation is what gets you started. Habit is what keeps you going.

A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks.—Thomas Jefferson

not trying to take over the thread but i started doing ss recently(i know i never should have stopped). i just saw someone say that deadlifts should be with higher weight than squats, mine isnt. is this a big deal? could someone also explain the benefits of the warmup sets? is it simply for form? im just trying to make sure im doing everything right.

not trying to take over the thread but i started doing ss recently(i know i never should have stopped). i just saw someone say that deadlifts should be with higher weight than squats, mine isnt. is this a big deal? could someone also explain the benefits of the warmup sets? is it simply for form? im just trying to make sure im doing everything right.

If you started SS recently don't worry about it. Assuming your back is healthy, you don't have the grip of a little girl and you squat deep enough your deadlift will eventually pass your squat

Motivation is what gets you started. Habit is what keeps you going.

A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks.—Thomas Jefferson

I have a question to...have you read the book SS? I got it for my birthday and its good reading but incredibly dense and I want to start training...any shortcuts/ parts I can skip?

For fucks sake read the God damn book.

Motivation is what gets you started. Habit is what keeps you going.

A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks.—Thomas Jefferson

Bill Starr's / Madcow's 5x5 is a good program to move onto after Starting Strength.

Although lots of people are commenting that your squats must not be deep enough, I'm tempted to think it's more a case of your deadlift number being too low than your squat number being too high. Which body part is preventing you from deadlifting more than 305?

Also, for your body weight gain of 2 pounds, you have to eat more. Someone of your weight isn't supposed to only gain 2 pounds the entire time they're on SS. You absolutely have to eat more, and doing so will benefit your lifts.

Originally Posted by TexLacrosse

considering my 5RM for bench is 225, about what weight SHOULD my overhead press be?

I'm probably not one to copy, but my press is 2/3rds of my bench. If your proportions were the same, your press would be 150. Based on exrx's strength standards, it seems that press is typically 67-69% of bench, which would equate to about a 150-155 press.